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Bodybuilding

ranger54

Active member
Registered
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Jun 30, 2016
Messages
112
Hello All,

I am preparing for my first bodybuilding contest. I am working with a local guy here in Hawaii. He is a WBFF pro. I am currently 21.5 weeks out. I hope you enjoy this log.

Age: 29
Weight: 208.4lbs
Height: 6'

Diet:

Training Days
Meal 1: 1 banana, 30g of baby food, 30g of whey
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Non-Training Days
Meal 1: 50g of oats, 1 egg, 60g of whey
Meal 2: 200g of steak
Meal 3: 200g of chicken, 70g of pasta
Meal 4: 2 slices of Ezekiel bread, 2 cans of tuna
Meal 5: Big carb heavy cheat meal

Training:
3 Days on 1 Day off.

Day 1: Quads
Day 2: Chest
Day 3: Shoulders and Arms
Day 4: Rest
Day 5: Back
Day 6: Hamstrings
Day 7: Shoulders
Day 8: Rest

Drugs:
400g Test C
300g Deca
12.5mg of Dbol (first 4 weeks)

Day 1 Starts tomorrow. Lastly, I have watched a few videos on posing, any critiques would be strongly appreciated.
 

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It won’t let me post the back Pics. I will try later.
 
Fixed it
 

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Day One

My coach and I trained legs this morning after meal one. We usually do three or four feeder sets until we get to the top sets which are Rest Pause. He likes to use modified Rest Pause for the Top sets. Which is one set, 3-5 breaths, second set, 3-5 breaths, final set. Then we do one or two back of sets.

1. Donkey Calf Raise: 260/13 (explosive concentric, 5 second negative, 15 second stretch)

2. Safety Squat Bar Squats: 275 x 3x8
Widow maker: Elevated heels 225/20

3. Leg press: 5 plates per side Rest Pause: 11/9/6 [25]
Widow maker: 4 plates/20

4. Leg extension Heavy RP: 210 10/4/3 [17] Light RP: 150 15/9/6 [30]

5. Banded BW squats 20/20/14


This took about two hours. I am roasted. My wife and I are going to beach today so that will be me racking out in a chair all day.

Best,

BL3
 
Day Two

Trained chest today after meal one and two and after church. We usually do three or four feeder sets until we get to the top sets which are Rest Pause. He likes to use modified Rest Pause for the Top sets. Which is one set, 3-5 breaths, second set, 3-5 breaths, final set. Then we do one or two back off sets.


1. Hammer Incline: RP 3 plates per side 9//3/2 [14]
widow maker: 2 plates per side [16]

2. Smith Machine Bench: RP 18 6/4/3 [13] This Smith is ridiculously hard.
widow maker: [16]

3. DB Decline: 65's / 10,11,8,8

4. Pec dec: 100/20 115/18,18,20
overhand grip: 130/14,14

5. Low-high cable fly: 30/15,16 40/12,14


Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
Meal 2: 100g of oats, 1 egg, 60g of whey
TRAINING
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.
 
Day Three

Today I trained Shoulders and Arms after Meal One. Much needed rest day coming tomorrow.

1. Chest supported DB lateral raises super set with band iso holds: 20/20,15 30/12,12

2. Face Pull: RP 140/ 11/10/9 [30]
widow maker: 70/25

3a. UH Press down: 140/ 19,15,15,23
3b. Hammer Curl: 35/ 15,15,15,17

4a. BB Skull Crusher RP: 115/ 8/4/4 [16]
4b. BB Curl: RP: 100/ 10/7/5 [22]

5a. Rope ext: 110/15,15,15,17
5b.Reverse Grip Curl: 90/16,16,13,15


Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3
 
Day four

check in with my coach and rest day today. I have not done much today. I practiced playing piano for an hour, did some skateboarding in my parking garage and went grocery shopping. I am very hungry today and very excited for my cheat tonight. It will be a big bowl of oatmeal with Krusteaz fat free muffin mix folded in with some fruit and peanut butter. I will also shoot 15iu of humalog before I eat.

Morning weight: 209.4lbs
waist: 33.6’

Diet:

1. 50g oats, 1 egg, 60g of whey
2. 200g steak
3. 200g chicken, 70g pasta
4. 2 cans of tuna, 2 slices of bread
5. BIG CHEAT MEAL!!! with humalog

best,

BL3
 

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More pics
 

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Day Five

Early morning back training after a good cheat meal last night. Lots of volume.

1. DB Row: 90/12,15 100/12,12 Widow Maker: 70/21

2. Seated UH close cable MAG grip: RP: 200/11/7/6 [24]
Widow Maker 130/20

3. BB Row: 185/9,13 205/12 225/6

4. Neutral grip pulldown MAG grip: RP: 140/12/7/6 [25]
Widow Maker: 120/20

5.Close Grip Pulldown MAG frip: RP: 150/12/7/7
Widow Maker: 120/20

6a. Double cable pulldown: 70/20,20 80/20
6b. Cybex neutral row: 90/20,20 110/20


Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3
 
Curious, what kind of baby food are you eating and why?

It is a powdered rice product. It is fortified with iron and phosphorous. My coach just likes it for the rapid digestion rate.

Best,

BL3
 
Day 6

Today we trained hamstrings.

1. Calves Seated 35 plate x2 + 5lbs plate x2 / 13 (+1 from last week) 5 second negative, 15 second hold

2. Seated Leg Curl: RP 160 12/8/7 [29]
Widow Maker 140/20

3. DB RDL 120/15 150/8
Widow Maker 70/20 Slow

4. Unilateral Hamstring curl: Top set 85/7 + 3 feeders

5. Lying Hamstring curl: RP 130 11/6/5 [22] (-2 from last week)
Widow Maker: 90/20



Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3
 
Stop skipping leg day. They look undeveloped compared to your torso
 
Day 7

Last day of the three day training cycle, which is good because I am beat up and hungry as hell. Really looking forward to my cheat meal tomorrow. I am playing keyboard saturday night at our church. After the show my wife and I are going out for some mexican food.

Shoulders:

1. DB Press: 80/12,8,8
we did a rest pause and widow maker on the standing calf machine. We pressed it obviously RP: 200 5/4/3 [11]
Widow Maker 100/20 additional widow maker with DBs 45/19

2. Chest supported DB Raise super set with band pull aparts: 20/16,16 30/12,12

3. Standing Cable lateral raises: RP 40 13/8/9 [30]
Widow Maker 30/25

4. Pec Dec Rear delt RP: 160 13/8/9 [30]
Widow Maker 130/21


5. Seated Lateral machine: 50/20 60/20 70/20

Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3
 
Day 8

my weight this morning was 208.4Lbs and my waist around my naval was 33.25 inches.

today is a rest day. this morning my wife and I took our dog to the beach and spent some time there. Been playing piano and getting ready for church the rest of the day. After church we’re going to go get some Mexican food And then after that I’m going to eat some cookies she made yesterday.


Diet:

1. 50g oats, 1 egg, 60g of whey
2. 200g steak
3. 200g chicken, 70g pasta
4. 2 cans of tuna, 2 slices of bread
5. BIG CHEAT MEAL!!! with humalog



best,

BL3
 

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Recharge today and hit your training hard this week! Homemade cookies should help for sure!
 
Day 9

I woke up this morning at 211lbs and I looked like a piece of freaking stone. I was dry and hard. Glad I ate all those cookies last night. Trained legs this morning around 9am and it was awesome. Pumps were insane and strength was very good. My coach said he is going to give me four days off in early August so my wife and I are planning a trip to Kaui. We already live on Oahu so it is like a 30 minute flight.

LEGS

1. Donkey Calves: LT: 260/13 TT: 280/13 5 second negative with 15 second stretch

2. Leg extensions: HEAVY RP: 210 11/7/6 [24] LIGHT RP: 170 6/8/7 [31]

3. Hack Squat: 4plate/8,9 3plates/15 2plates/20,15

4. Seated Leg Press: RP: 370 7/4/4 [15]
Widow maker: 270/20

5. Sissy Squats: 6x12 With bodyweight



Best,

BL3
 
Day 10

Slept terribly last night which was disappointing but still trained chest at 7am this morning.

1. DB Flat Press: RP: 100 9/3/2 [14]
widow maker: 60/22

2.Incline Smith Press: RP: 205 5/2/2 [9] too heavy will be staying here for a while I surmise.
Widow maker 115/19

3. BB Decline: RP: 185 6/3/3 [12]
widow maker: 135/17

4. Cable incline fly: 60/12,10 40/17,15 30/19

5. Eagle machine fly: 70/20 110/15,16 150/10,9



Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3
 
Day 11

This last three day training cycle flew by. I am already hungry as heck and pretty run down physically. Mentally I am still feeling good. Tomorrow for my cheat meal I am slow cooking some ribs which will be paired with some mashed potatoes and whatever else I feel like. Today we trained shoulders and arms.

1. Behind the Neck Press: RP LT: 135 9/6/4 [19] TT: 145 9/5/3 [17]

2. DB Rear Delt Fly (Heavy swings followed by lighter slower swings)
25/15 & 15/10
25/17 & 15/10
35/15 & 15/8
45/10 & 15/7
 

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